Need help tackling hills?

Question

I started cycling a month ago to keep my self in shape during the track off season.

I need help going up hills!! I can do it, I just slow down a lot. Any tips that might help me?

Answer 1

It's all technique. Never stand on the pedals - use your gears and keep your cadence (how fast you pedal) between 80 and 100 rpm where possible.

Lock your arms to the handlebars sto that your frame, arms and handlebar form a rigid structure. Keep your back straight and your head up so that you can breathe down to the bottom of your lungs.

Keep your heels down (easier when you're clipped in) so that you use the length of your thigh muscle more efficiently. You will get into oxygen debt if you try to power up the hill, so PACE YOURSELF.

Answer 2

Climbing is the hardest part of cycling.  Climbing is tough for everyone.  Climbing hurts everyone.   Once you accept this, you can get down to getting faster by getting in the best shape possible.  

Here is the dirtiest secret of cycling: there is no wonderful secret that will have you climbing like a homeward bound angel.  It just plain takes lots of work to get faster.  There is a saying attributed to lots of different pros: "it doesn't get easier, you just go faster."

The other respondents are correct.  You are generally better pedalling with a high cadence with low resistance.  This puts most of the burden of climbing on your heart and lungs.  If you do too much grinding up hills with a low cadence and high resistance you'll simply exhaust your leg muscles and have to slow down.  That said, it is good to mix up seated climbing with standing.  Both techniques use somewhat different muscles which helps keep you fresh.

Anyhow, here is a great piece on climbing from the pro rider Jonathon Vauhgters:

http://theclimb.blogs.nytimes.com/2008/0...

Hope this helps.

Answer 3

Well, we all slow down going up hills so you shouldn't be concerned about it. Just like in track, practice and work out on the hills and they'll become easier for you.

Answer 4

Brilliant idea.  Cycling will definitely keep your cardiovascular fitness from slipping without burning you out on running.

Just like internal combustion engines, humans have a power band..... a range of rpm's where they develop the most horsepower.   On a bike, its 90-105 rpm for most people.   Use your gears to stay in that power band.  Try to anticipate a bit, and downshift before the rpms start to slip.   I can't tell you the number of times, early in my triathlon career, when I thought to myself "Its just a short hill, I'll power through it".  Wrong answer.   Use the gears.